WOD

“Nancy” Running or Rowing 5 rounds for time of 400M run or 500M row 15 overhead squat 95/65 Scale weight to allow for perfect form and full depth on all reps. Sneak Peek for the Week: Tuesday: Deadlift and T2B EMOM, for 12 minutes Wednesday: Ab, lunge and run Grinder Thursday: DB floor press, heavy…

DB Dumpster Fran 21-15-9 reps of DB squat and 1/2 thruster 30/20 Pullup ** The “dumpster” is a creation of our very own Rob Huxtable. It’s sucks more than you thing. Come give them a whirl. Warmup, activation, mobility and cool down on the whiteboard.

Traveling WOD Week comes to an end today with a virtual visit to the original CrossFit Santa Cruz. Max Colleen and Jerks in 7 minutes, with some 400 meter runs sprinkled in. ** Yes, we have Open Gym tomorrow, Sunday 04/23/2017, from 9:00am to 11:00am.

“Traveling WOD Week” is nearing an end with a final stop at the original CrossFit Santa Cruz on Saturday. Today we pull into CrossFit of Fremont for a strength circuit and a 15 minute conditioning wod that is sure to rock you just a little bit. 5×5 Push Jerk (lift every 2:30) Then…. Complete 3…

Traveling WOD Week continues. We head back to the West Coast and head to CrossFit Flagstaff for a heavy deadlift workout. If you happen to miss your connection through LAX, you’ll head to CrossFit LA on Santa Monica Blvd. for their deadlift workout. (It’s a choice. Get it?) From CrossFit Flagstaff: Deadlift 1-1-1-1-1-1-1 then after…

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